Better Nutrition for a Healthier You
A dietitian is a specialist in nutrition, food and health who assists people in setting and reaching goals around diet and exercise. By advising patients on what to eat, dietitians help them lead healthy lifestyles and achieve specific health-related goals. A dietitian has the experience and tools to address a variety of health concerns, such as weight loss, food allergies/intolerances, diabetes, kidney disease, and adult and child nutrition. Seeing a dietitian can get you on the right path towards a healthier lifestyle and improved quality of life.
General Healthy Tips
- Make half your plate fruits and vegetables.
Eat a variety of vegetables, whether fresh or frozen. Choose dark-green, red and orange vegetables.
- Make at least half your grains whole.
Choose 100% whole grain breads, crackers, pasta and brown rice. Also, look for fiber-rich cereals. Aim for at least 3 grams of fiber per serving.
- Use low-fat milk, yogurt and cheeses.
Include three servings of dairy per day. If you are lactose intolerant, try lactose-free milk or calcium-fortified soy milk.
- Cut back on sodium. Avoid empty calories from solid fats and added sugar.
Add spices and herbs to flavor food instead of salt. Shop for low-salt or reduced-salt products. Use olive oil for cooking rather than butter to reduce saturated fat intake. Drink water instead of sugary drinks and select fruit for dessert.
- Enjoy foods but eat less.
Use smaller plates, bowls and glasses for portion control. Cook at home more often so you are in control of what goes in your food. Write down what you eat to keep track of how much you eat.
- Stay physically active.
Pick physical activities that you like. Start slowly and build up as you become stronger. Health benefits increase as you become more active!
Call 1.888.472.2633 to schedule an appointment.
“Let food be thy medicine and medicine be thy food.” —Hippocrates
• A selection of healthy recipes recommended by our dietitians
Nutrition articles by PacMed dietitians and doctors
• Good Nutrition and Your Child, by Carrie Rose MD, MPH
• Creating a Healthy Lifestyle for Your Family, by Aileen Monponbanua, MD
• Changing Your Weight by Changing Your Life, by Aileen Monponbanua, MD
• Closing the Door on Childhood Obesity, by Brian Kim, MD
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• Links to other diet and nutrition sites reviewed by our doctors